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Breathe into the belly, gradually opening up the palms and flexing the feet and slowly looking slightly upwards as you widen your eyes. At the end of the inbreath, continue the breath into the upper area of the lungs, so that now both the belly and chest is expanded.

On the outbreath, slowly relax the palms and feet, slowly looking slightly downward, relaxing the eyes, and concentrating on your tan-tien (the area about one and a half inches below the navel, in the center of the body).

Repeat four to six times. This exercise also helps cleanse you of stagnant energy. It can be done standing or sitting.

At the recent push hands workshop in Connecticut the greatest problem the students had was energizing their bodies from the ground up. Since most of their attention was in their heads, their energy tended to start from there and go downward.

Teaching them to “even out their attention” had a great effect, not only on their push hands, but also on their most basic feelings and attitudes. In the “evening out” exercise I point out to them where their attention is weak in terms of in front, back, at the top, bottom, to the right and left of their bodies. Then I get more specific and point out more minute areas of unevenness.

Each time I point these things out, the students can clearly sense the unevenness and fairly easily rebalance their attention. But before it was pointed out to them, they didn’t notice the differences.

When you are trying to “uproot” your partner in push hands to throw him off balance, your energy must come from the ground up as you breathe in. You use your whole body and your breath, while the arms and hands just serve to connect your body to the partner. You don’t actually push with your arms.

Push hands trains you in the basic principles of Tai-chi-Chuan as a martial art. It also teaches you how to use your body properly in everyday life. Even more importantly, it teaches you how your body and mind may be twisted up in knots and how that affects your ability to enjoy your life and interact with other people.

My approach to teaching push hands is not technique oriented. I show people what they are presently doing and ask if that makes sense in terms of what they are trying to do. Usually it doesn’t. Then I explain how the body and mind were designed to be able to perform difficult tasks with ease. If you use your body and mind as they were designed your life will be easy.

It is a process of unraveling the twisted knots of body and mind to arrive at the simplest solution. One of my students said that the reason that there are no shortcuts in Tai-chi-Chuan is that the proper action is already the shortest action.

A push hands player may have his hand right on the body of his partner and be in a perfect position to push. But if his mind is somewhere else, he will feel he is a mile away. We learn to align the body, the processes of the mind and align the body with the mind so that everything works together, at the same time and for the same goal in the simplest, shortest way.

If you can learn to send your energy upwards and forwards from the legs and hips into the partner, not allowing the energy to escape towards the chest and head, and use the in-breath as the basis of your push, you will begin to align your actions properly. And that action will begin to transform the alignment of your body, energy and mind properly.

You can think of your belly as a floodlight covered by upper and lower flaps. When they open, the light floods out and forward as you breathe in. As you breathe out, they close. As you breathe in, widen your eyes and when you breathe out relax your eyes. You can use this as a meditation.